diet to gain leg muscle



hey, guys. dr. axe here, doctor of functionalmedicine. today i'm going to talk to you about the do's and the don'ts of muscle recovery.whether you're trying to burn fat or build muscle, what you do in terms of exercise,diet and the time in between is crucial for how you burn fat and how you build muscle. first, let's start off with the don'ts. thenumber one don't in muscle recovery is don't over-train. listen. your body needs rest togrow. in fact, your muscles don't grow when you're exercising. they actually grow whileyou're sleeping and resting and recovering. so don't over-train. you want to take offat least one day a week for most people. you want to take off two days a week. completelylet your muscles rest. and so again, don't

over-train. the other big don't is don't consume a bunchof sugar and fast foods. if you're consuming a lot of sugar it's causing inflammation that'sgoing to slow down your recovery. the same thing goes for fast foods and hydrogenatedoils. they're going to cause inflammation. they will absolutely slow down your muscularrecovery. and the last don't that you definitely don't want to do or you want to skip is don'tdo a lot of isolated movements. if you are going to be building muscle, you want to domore of what we're going to call compounding movements in a minute. now, here are the big do's you want to doas you approach proper muscle recovery. the

number one thing you want to do is you dowant to consume an anti-inflammatory diet. you want to load up and get plenty of omega-3fats found in things like wild-caught salmon and take a fish oil supplement, chia seeds,flax seeds, walnuts, grass-fed beef. get more omega-3 fats in your diet. the second thing you must do for muscle recoveryis get plenty of protein and amino acids. so many people today are not getting enoughprotein. you want to take your body weight, and typically if you're a male trying to buildmuscle, get that many grams of protein a day and at least get half of your body weightin grams of protein a day if you're trying to build muscle. right after a workout youwant to get some good quality whey protein

and collagen amino acids. that's ideal formuscle recovery right when you're done working out. so really track your protein and aminoacid intake. the other thing you want to do and absolutelymust do to improve muscle recovery and build muscle is you want to do what are called compoundingmovements with large muscle groups. listen. if you're going to the gym and just doinga bunch of bicep curls and calf raises, that's not going to build the maximum amount of muscles.you want to work your largest muscle groups, which include your legs and your back, aswell as your chest and shoulders. but you want to use the larger muscle groups and dofull compounding movements. so things like squats with overhead press combined. thosesorts of things together, and pull-ups where

you're using your entire body, those thingsare the best exercises because you're working your largest muscle groups. that's going tohelp you release the most human growth hormone which is going to help you recover even fasteras well. and last but not the least, get more fruitsand vegetables in your diet. it's easy when

diet to gain leg muscle,you're trying to build muscle to say "i knowi need protein." you also need the vitamins and minerals in fruits and vegetables. aimfor five to ten servings of fruits and vegetables a day. hey, guys, if you follow those do'sand those don'ts, you absolutely will see improvements in your muscle recovery.